Habits are at first cobwebs, then cables.

~ Spanish Proverb

The best place to begin this post, I think, is with the Friday night meal.  What follows , then, is the run-down for a simple pot roast in a pressure-cooker.  It’s very easy to pull-off, fast and as low-carb as you want to make it.  Now, as starchy veggies hold-up best in these cooking situations, I (or should I say, “we” as this dish is mostly Meesus TTP’s doing) will call them into limited duty for the purposes of this recipe.  I won’t partake much of the veggie outcome — though I will have a bit — a sweet potato, in this case, some carrots and a few hunks of parsnip.  If you’re actively trying to loose weight, though — or trying to bust free of the carb Jones — I’d avoid the veggie portion of  this dish altogether (unless you just want to pressure-cook the meat, which is actually pretty damn fine on its own).  Otherwise, if you’re happy with your body-fat percentage, or if you’ve recently done some endurance work, don’t fret it.  In either case, a sweet potato here and there won’t doom your progress or damage your health.  What I’ll do when we have this dish is make some broccoli or cauliflower on the side.  That generally keeps me from over-indulging on the starchy stuff.

So what you see below is a 4-pound boneless rump roast that has been seasoned (fresh, cracked black pepper and brisket rub), browned in olive oil, and topped enough water to to submerge roughly a quarter to one-half of the roast.

Browned, seasoned, and ready to go
Browned, seasoned, and ready to go

Next up, we’ll secure the lid, jack-up the heat and, once we get the topper rockin’ (get up to pressure), set the timer for 45 minutes.  Remember, once at pressure, to lower the heat so that the rocker is just maintained at a steady “rock”.  Yeah, I’ve made the mistake of letting the thing go at full-bore for, like an hour.  Talk about an ugly result.  That ended up being an unplanned “intermittent  fast” night with lots of endurance-scrubbing thrown in for good measure.  Anyway, while the pressure-cooker’s doin’ its thing, get what ever veggies you want to add prepped and ready to go.

Here’s a look after the veggies were added, just before re-clamping the lid.  We’ve got parsnips, carrots and two small sweet potatoes in the mix.  We’ve also added a bit more water.

After the veggie add
After the veggie add

This gives you an idea of the size of the pressure-cooker.  It’s a 10-quart model.  Again, this is just prior to closing ‘er up and lettin’ ‘er rip for the second time.

10-Quart pressure coker, reday to rock
10-Quart pressure cooker, ready to rock

So, we’ll regain pressure and let ‘er go for an additional 5 to 8 minutes.  This last period will depend on the amount , type and size of the added veggies.  We went for about 7 minutes with what we’d added here.

I don’t know how well broccoli would hold-up in a pressure-cooker.  We haven’t tried that yet, preferring, instead, to steam it on the side.  If anyone has tried it — or cauliflower — in a pressure-cooker, let me know how it turned out.

The Finished Product
The Finished Product

Here’s what we had at the end — a fantastic wintertime meal.  The sweet potato looks (and is) much bigger than when we started due to its swelling.  It tastes absolutely wonderful, especially when you’ve been away from the starchy stuff for some time.

Saturday morning, 4:30 A-friggin’-M. There’s just something very wrong about rolling out of bed this early on a weekend — with your mutt looking at you (as he’s stretched-out at the end of the bed) like you’re the absolute  craziest thing he’s ever seen — to go into work.  Oh well, as they say, quitcherbitchin’ and get on with it — so, I did.

Below is what I packed-up that morning to take in to work.  I had no idea how things would play out that day; sometimes I’ll have plenty of opportunities to eat, other days I’ll have to work straight through.  I always, though, go in prepared.  This is all leftovers from previous dinners, save for the eggs which I soft-boiled that morning.

Fast Food, TTP Style...
Fast Food, TTP Style...

I wound up eating the fruit with some walnuts I had stashed at work, at about 9 AM.  The rest went down at 1 PM.  I probably would not have eaten the second time around had I known I was going to have an opportunity to hit the gym that day — which I did, at 4 PM.

The Workout

This is what I cobbled together, on the fly, after taking inventory of what equipment was available:

  1. Power Cleans x 3, rest-pause method
  2. Weighted Russian Ballistic Lunge x 12 “jumps”
  3. 45 lb.plate toss with a “stiff” catch x 10

I did 4 rounds of this in roughly 45 minutes.  My focus was centered on the power cleans, and I went particularly heavy here as I don’t often have that opportunity to do so, due to my usual time constraints.  This was a “later in the day” workout, too, so my body was a bit warmer, just from doing the daily thing, and better adapted to be able to handle a heavy load than it would be right off the bat, first thing in the morning.  Also, I had the time to properly warm-up for the demands of such an exercise done at near-max (for that rep range) intensity.

The Russian Ballistic Lunge is demonstrated here, in a Jay Schroeder, EvoSport promo video clip, beginning at the 40-second mark.  I cradle a weight (dumbbell or plate) when I do these, and (in this version of the exercise) attempt to get max height on each jump.  In another version (demonstrated in the clip below), the emphasis is on obtaining max transition speed.

The Plate Toss is demonstrated here, in another Jay Schroeder, EvoSport promo video clip.   The Plate Toss demo begins at 24 seconds in,  with the speed lunge coming at 34 seconds in.  I attempt to stiffen my plate catch as much as possible, though (as opposed to what’s demonstrated in the clip), akin to the ballistic push-up catch.  This is a fantastic shoulder-girdle plyo exercise.
And in case you’re wondering, I’m in the “Jay Schroeder is a misunderstood genius” camp.  I do believe that his methods are the cutting-edge for athletic improvement. Remember, though — gains in athletic prowess, past a certain point, do not necessarily correspond to gains in overall health.

So, I completed my workout at approximately 4:45 — but I didn’t eat until 8PM that evening, and by then, well, I could’ve eaten the wooden asshole out of a hobby-horse.  And oh what a meal it was — well worth the wait.  Check it out:

Dinner is served!
Dinner is served!

Now that’s a serious rib-eye.  Steamed cauliflower, avocado and tomato, and a smattering of fruit.  And a nice glass of Cabernet Sauvignon to round things out.

Just a snippet of things, from an ordinary day in the life.

In Health,

Keith

11 COMMENTS

  1. That is a serious Rib-Eye it reminds me I haven’t had a good steak in ages, too much chicken recently for me…..Will need to sort that out tomorrow. Your workouts are always unique and inspiring, keep up the great posts and TTP livin!

  2. Keith,

    I’m not a “yes man”…but turning into a “Thank you man”
    THANK YOU. you keep sharing all this great new material for me to incorporate. I had not seen any of Jay’s stuff before.
    I’ve never seen the speed lunge. Will be trying it in the morning.
    Meals look great. I just did a post on one of my favorites; Carpaccio.
    Thank you…again!

    Marc

  3. Stuck at the relatives’ house and we had Chinese tonight. Picked the meat out of various dishes. I could use a hit of ribeye though.

    My mom used to make the best roasts and beef stew in the pressure cooker. I have to confess that I am afraid of cooking with a a pressure cooker and have never tried it on my own as an adult.

    Traveled all day today and now I need a workout!

    TrailGrrl

  4. I recently got my pressure cooker and I LOVE it. I have done soft veggies in it, including broccoli – with some chicken, so the cook time was only about 10-20 minutes, not 45. They turn soft, realllly soft, but they still taste great. If you’ve ever made pureed cauliflower or broccoli in lieu of potatoes (a la Atkins or Protein Power), you end up with something quite like that 🙂 But it has all the meat flavor cooked in and it is delicious.

  5. TrailGrrl,
    The “new breed” of pressure cookers are really safe — free of all the explosion-prone tenancies of the old-school models.

    AT22,
    I wonder what would happen if you added the more delicate veggies during the 2 or 3 minutes? Of course that might just be more hassle than what it’s worth.

  6. I don’t cook meat but do use the pressure cooker all the time. If you want to add broccoli, it will really only take about 1 minute at pressure. You can also thoroughly cook the sweet potato and such a shorter time and it will turn out just fine.
    I do, though, only use the modern (not jiggler-type) pressure cooker.

  7. I might have to ask Santa for a pressure cooker. The other thing that turned out well was green beans as I recall, and spare ribs (which I hated as a kid because they were always paired with sauerkraut).

    TrailGrrl

  8. Jill,
    Thanks for the info! I didn’t realize that “non-jiggling” pressure cookers were available. Learn something new every day.

    TrailGrrl,
    Good ol’ German ancestry, huh? I grew up in south Texas, surrounded by the strange juxtaposition of numerous and concentrated German enclaves scattered amongst the heavy Hispanic influence. A very cool mix of cultures.

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